Monday, September 28th

PRE: 3-4 rounds, for WEIGHT, of:
8 Front Squats
8 Single-Arm KB Rows/arm
15 Kettlebell Swings
10 Push-Ups

INTERMEDIATE: 5-6 rounds, for WEIGHT, of:
2 Front Squats
10 Kipping Pull-Ups

ADVANCED: Front Squat – 5×5 (Pick a challenging weight and stay there. Also, make sure you plan on performing the ADVANCED WOD so that you still get pull-ups today.)

WOD: 4 total rounds, for max reps in 2 minutes, of:
250 Meter Row/Ski
Max Air Squats
2 minute REST

INTERMEDIATE: 4 total rounds, for max reps in 2 minutes, of:
250 Meter Row/Ski
Max Squat Cleans (135/95)
2 minute REST

ADVANCED: AMRAP, in 4 minutes, of:
1 Hang Squat Clean (205/135)
1 Chest-To-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-To-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-To-Bar Pull-Ups
Etc….

REST as needed, then perform

AMRAP, in 4 minutes, of:
1 Hang Squat Clean (155/105)
1 Chest-To-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-To-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-To-Bar Pull-Ups
Etc….

EXTRA: Power Clean + Hang Squat Clean + High Hang Squat Clean – 10×1+1+1 (Start at 60% and increase if/when possible.)